Cracker Diet Details

Here’s the answer to the cliffhanger: 100G (2/3rds cup) may be too much if it’s all you eat, but < 80g (1/2 a cup) is fine (from the paper he cites at the end, quoted below)
“The relatively slow release of cyanide after ingestion of freshly grinded linseed results in a lower hazard potential. Indeed, no reports on cyanide poisoning after consumption of linseed were found in the literature. The ingestion of dif-ferent doses of the study linseed (7.5–100 g) by test person No. 5 resulted in peak levels of cyanide overproportion-ally increasing with increasing doses (Fig. 3), caused by the constant metabolism rate (at higher doses) and occur-ring despite increasing tmax values allowing more time for detoxification. With the highest dose, the cyanide peak level of 42.3 μM reached may potentially be associated with first clinical signs of toxicity. However, this is a very high amount of linseed hard to ingest quickly (caloric con-tent 370–380 kcal per 100 g), and in order to meet worst-case conditions, it has to be eaten on an empty stomach directly after grinding by a machine (chewing of the hard seeds is not effective enough and very time-consuming), without consumption of other foods. In Sweden, the high-est daily dose was reported to be 80 g ground linseed, given as “fibre shock” in a private health spa (Rosling 1993). Usually, high doses are up to 15 g three times a day in case of traditional herbal medication to treat or prevent consti-pation (EMA 2006), and this dose is safe with respect to possible acute toxicity of cyanide.”

Abraham, K., Buhrke, T., & Lampen, A. (2016). Bioavailability of cyanide after consumption of a single meal of foods containing high levels of cyanogenic glycosides: a crossover study in humans. Archives of toxicology, 90(3), 559-574.

Very important video,actually we must read the food labels properly,now it will be very helpful to understand the Nutrition Information written,appreciate your work.

You clear clarification have scattered a portion of the misguided judgment I found in perusing nourishment name, that is extremely useful. Thank!

this is the video that made me subscribe. actually the first video of yours I watched

I took a nutrition course and it was crazy how much stuff is in labels. Thanks for talking about this! It needs to be addressed for sure! ��������

Wow this video was super informative! I seriously had no idea about that information about margin of error. I have really started reading my labels since my weightloss journey and this video has helped even more with that. I do try to limit any processed foods:)

super informative dr handsome……but can we trust the nutrition labels completely?

a lot of labels are deliberately deceptive, good vid on what to look out for!

The Michael Pollen quote is a great memorable statement that helps when one gets stuck with a long list nutrition label. Thank you very much for your explanation about how to read nutrition labels.

Such an easy thing to overlook! I get caught out easily because I’m too lazy to check the labels on stuff.

I struggle with this so much! I try to eat healthy and look at nutrition labels but most of the time I have no idea what I’m reading lol. This is really gonna help, great info Doc thanks a lot.

Body weight is major determining factor. I won’t spoil any more.

Been trying to lose some weight and this video did a great job showing what to look for in nutrition labels

This is super helpful! Thank you for the wonderful information!

It’s not really ‘until now’,, given that this paper was published in 2015. In any case, here it is if anyone doesn’t want to wait for MG to read it out for them:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4754328/pdf/204_2015_Article_1479.pdf

great explanation about how important to us to Read Nutrition Labels. its so necessary to do that if u want to get healthy. thanks a lot for this amazing video

reading the nutrion label on packaged food items correctly makes a massive difference in controlling one’s long-term health and fitness goals, the Michael Pollen quote is a great memorable statement that helps when one gets stuck with a long list nutrition label.

I eat a lot of broccoli and brussels sprouts. I got to start eat healthier. Nutrition labels are important so we can see what we are putting into our bodies. Potato chips are bad because we eat to many.

The FDA is a joke. We just try to eat as many whole plant foods as possible to avoid all that junk

thanks for the Informative video I learned something awesome! I hope you do more vids like this one. ❤❤

thanks doc this was so informative and helpful it was always confusing for me when i see nutrition labels

Five weeks is not long enough to draw a significant conclusion. Yourself study is bias as you new what diet you where on each time.

Talking about carbs in such a general way is unlikely to enhance knowledge about nutrition. No gold star from me for that

Great information about nutrition labels, thanks for sharing this awesome video.

I know it was probably just a simple slip up but I couldn’t keep watching after she incorrectly called the x-axis the y-axis

The biochemistry textbooks don’t link biochemistry with nutrition? And when is that going to change? Is there any push towards making that change now that functional medicine is clearly the wave of the future. Or are they just going to make those poor medical students study, and memorize, in a meaningless vacuum into the 22nd century? We’ll see.

I’ve literally always said there is no damn way they can make things exactly 100 calories. or any number like that. this was crazy to hear. thanks for sharing!!

I’d love to hear more from Dr. Wendy Pogozelski. The students at SUNY Geneseo are lucky to have her!

I am surprised that Dr. Pogozelski didn’t mention Dr. Richard K. Bernstein who has been working to promote the low carb diet for type I and II diabetic patients for decades.

Fruits and vegetables are carbohydrates…should i stop eating those?

The FDA wants to make and keep us sick so we depend on big pharmaceutical companies. It’s disgusting! Shop on the outside of the store never on the inside isles.

So useful!! I learned about this in my nutrition class and seriously it’s not my major or even required but probably one of the most useful classes I have ever taken and so worth it!

Also, I know they are changing the nutrition labels in the next year (to dumb it down a little bit) however, I think you should make another video when they do to compare the two labels to show people the difference and still what to look out for!

This was great right up til she started making recommendations based on a sample size of one with short term results. Low carb can cause depression for a starter at least based on my sample size of one! The other thing that happens is you wind up getting a greater percentage of calories from fat and protein which can unbalance the body by requiring more bile for digestion. This in turn can alter your gut bacteria and cause other problems. I’ve messed with my diet enough to know that going for short term results can really screw you. A1c is not your life nor even equated with health.

This is a fake problem. And I’d venture to guess that these cyanates are many orders of magnitude more toxic to cancer cells than healthy ones. Eat flax, it’s good for you.

This was a very interesting talk and a good starting point! A couple of points though that would have increased the validity of her results. I would have liked a mention of the different types of Carbs. We know that not all carbs are the same. Low GI and High GI carbs are metabolized differently in the body and have different effects on blood glucose levels.

Also, while positive results for maintaining steady BG levels were shown, we only saw a measurement of one type of effect (BG levels). But many effects should have been monitored. What about fatigue, light headedness during exercise etc. These are symptoms experienced by those on low carb diets and are important to know before we can make an informed decision.

Even more importantly, what was eaten? Was it fish, legumes, vegetables? Were major changes made to other aspects of her diet as well? (ie giving up alchohol). How often did she eat during the day? How much exercise was done during the experiment (can a low carb diet sustain an active person)? What about fluids (juice or water??). These are all important variables that significantly change the results of this experiment.

All in all, more study are needed but in the meantime we can follow after the speakers good example in listening to advice but also trying different things to find out what works best for you.

she should investigate the benefits of the whole foods vegan diet, and you are really really wrong if you compare the spike in blood sugar from white rice and pasta to that of fruit:/

Thanks, this was my assignment on my nutrition subject, this really helps me a lot

Super informative.
Interesting approach.
Interesting new studies chosen.
New perspective inside the low-carb idea.

Some fantastic information here. Don’t read nutrition labels at all, but I will now. Thank you!

Concentrating on the one or two contributing chemical factors in nutrition without broader context seems very reductive. As much as isolating the ‘causal’ chemical elements in a given illness seems important, the effects of a range of accompanying ingredients and trace components in a given food, surely, is required to understand the body’s reaction to food particularly whole foods which, biochemically speaking, have a range of trace ingredients that act synergistically with the body’s metabolic process. Our bodies are not labs or petri dishes where certain chemical reactions occur in isolation. This approach strikes me (on surface reading, here) as lacking broader contextual and longitudinal data, in vivo, to be appropriate to apply to the complex working environment of a human body over time. There is great work being done on nutrition and population studies out there and great meta analysis is coming out on this and many other modern, nutritional maladies, all the time (just go to http://www.pubmed.gov or http://www.nutritionfacts.org). No mention of or reference to any such research here Why?

Honest to God some of these comments are absolutely MORONIC. Did anyone actually listen here or do you all want to jump on the bandwagon so you can argue about food??

Did anyone actually understand the message behind this talk, or is everyone brain dead?? PLEASE tell me someone got it!!

So she’s been a “biochemistry professor and had been teaching about biochemistry a long time” but didn’t see anything wrong with her diet beforehand until she got diabetes? How can she be a professor and the title of this video be “How Knowledge is Power in Nutrition” if she didn’t even know her diet was leading her to diabetes until she actually got the disease? If she truly had the knowledge previously, she wouldn’t have made this video because she would have prevented herself from getting diabetes in the first place. At 8:36 she says: “In type 2 diabetes, insulin is present, but the downstream reactions are affected in some way”. So basically she has no idea what causes insulin resistance. She’s a professor and the video is titled “How Knowledge is Power…” and yet no new information is givenjust a general video on how low carb normalized her blood glucose (she didn’t say if she was cured of diabetes or not). I wish people would stop putting out more of the same simplified information we already know. Some high carb vegan gurus would argue that dietary fat is what “gums” up the receptor at the cell site which leads to insulin not working properly. I want to know if THAT theory has any validity. We need real answers, not more people making videos who don’t really have extensive knowledge on the topic.

Knowledge is Power indeed! If I hadn’t have this knowledge seven years ago, I could be a diabetic by now. Great talk Dr. Wendy Pogozelski!

That’s fine for you to do what works for you, but I just want to say, I’ve been type 1 diabetic for 24 years and I did the low carb thing in the past, but now I eat a fairly low fat and fairly low carb (basically, everything in the middle) whole foods vegan diet. I tend to avoid grains and white potatoes just because it saves me some insulin, but because I think they’re bad or because my sugar will rise uncontrollably (it won’t, if I give insulin, I’m fine). My a1c last check was 4.9 (I try to keep my sugars under 100), my good cholesterol was 67, my bad cholesterol was 42. So, yours is not the only way. It’s one thing to have good sugars, but I also want to be healthy apart from my sugars. When I ate very low carb and high fat, my insulin resistance was so high that if I ate so much as a small apple, my sugar would shoot up and I’d need, like, 4 units of insulin to cover it. It meant I could NEVER eat carbs anymore, not even fruit. But now that I don’t restrict carbs and an not eating so much fat, that same apple only takes 1 unit of insulin, and even if I failed to cover it, my sugar works only rise to about 140.

that was a wonderful talk.  i really enjoyed the fact that lay people could understand what you had to say, and that you added your own experiences.  i remember hearing that you had been diagnosed as a type 1, and i wondered why that would be.  you weren’t a young person, and i knew you took good care of yourself, so why type 1?  now i wonder if it wasn’t because there needed to be someone to investigate the conventional thinking on this subject, and help those of us who don’t have the knowledge and skills to advance treatment in this area.  i appreciate all the skills you have in this area due to your hard work gaining the proper education, and putting forth the effort to be inquisitive about accepted knowledge, and the possibility that there may be a better way of doing things.

This video about reading nutrition labels was great! I learned a lot new things and definitely recommend checking it out.

Great video, but Net-fact label’s are total B’S, look more into the ingredients and you will find that a lot of products contain poisons that even over Country’s from around the World have BANNED in food.

I love the nutritional education!! I vote more videos like this, knowledge is power! ��

When a look at the ingredients I believe this product is not allowed in the EU if sold and would be banned.

I feel like this is one of your most helpful videos. This is so important I feel like everyone needs to know about this!

Very informative video on reading nutrition level correctly. Learned new thing in this video. Thanks for sharing!

I’ve never noticed any effects when eating flax seed in the current quantities I do, so I’m going to assume it’s safe unless you eat over a certain threshold determined by body mass. I wait until your next video to either debunk my current hypothesis or confirm it.

it only gets approved if there are side effects worse than it’s purpose. so they can go ahead and make another drug to cure your side effects, and that’s how you end up with many various drugs you have to take for the rest of your life.
But mainly the drug has to be expensive so they can make as much money from your health.
(think about this) why would they cure you if they are making billions keeping you sick. open your eyes.
the best cure is being healthy build up your immune system let your body heal itself.
Most doctors are here on a quota they need to prescribe you this drugs. why aren’t doctors here to talk to you how to prevent from you getting sick. all they do is prescribe (MONEY) get it. they want your health to make money.
last thing you heard this I’m sure, this dr has his own PRACTICE, he owns a PRACTICE. they are using you to PRACTICE on you all this Drugs keeping you sick keep bringing you to the Dr and making more money from your health.
eat clean detox your body build your immune system up live long.

I HATE food labels that try and trick you to! Like the Lenny and Larrys Cookies. Of course they give you the macros for 1/2 the cookie instead of the whole thing! So deceptive! Love the info Heidi! <3

PS what are bitter almonds? /when I still ate sugar, I loved marzipan. Must Google. Thought they were the kernels of apricots

“uuuuuuuntiiiillll now!” that had to be the longest one yet, I laughed so damn hard lol

“something that grinds my gears, takes the jelly out of my doughnut” ����

So happy you’re a YouTuber! You’re so informative and helpful!

I have the white selena racerback but i want the grey one you’re wearing in this vid! can hardly wait until a BuffBunny restock and new launch! ahhhhh gotta get everything haha

That’s a really important topic you talked about. People just don’t read nutrition labels carefully and take higher calories than they supposed to be. Just a simple explanation from you again. Thanks for the video!

Hey Heidi thank you so much! I really needed all this information! I realized how important it is to eat whole and organic foods lately and how much better I am feeling!

something i have started paying more attention to now, after watching your channel and similar channels that i started following this month, is protein! I’ve honestly come to realize I don’t get enough protein at ALL. and i’ve been actively trying to just buy more grocery items that have protein too veggies included. didn’t really try to do that before!

Thank you. More info and less advice. The FDA sucks. They are not doing their job in protecting us. You did right Ms. Do your own study and take care of yourself because the FDA WON’T.

So glad I found this info!! Thanks for the math facts! Still so confusing tho. That’s why it really is true what you said that it’s much easier just to eat natural Whole Foods.

One misconception that always occur in these discussions is that you think that calories are underestimated on the label at the same time as the amount of protein is overestimated. It’s highly unlikely that all extra calories would come exclusively from something else than protein. So if you suspect the label to state less calories than what it really contains, then the stated amount of protein is probably correct or underestimated (i.e. it contains more protein than what it says). However, this assumes that the energy equation checks out to begin with (i.e. quickly calculate the expected amount of calories from the stated amounts of carbs/fats/proteins and compare to the label, it should agree to within a few 10s of calories) but I believe that it is a safe bet.
Anyway, my main point is that when you hear there are errors in these labels everyone automatically assumes there are MORE calories and LESS protein than what is stated.

Now I can’t wait for the next video. Thanks for the cliffhanger. I’ll think about it dat and night now ��

The link doesn’t work. Can you please update with a new link?

Very informative and well explained video about how to read Nutrition labels. Its help me a lot. Thanks for sharing.

This blew my mind learning more about nutrition. So much of the “food” today is not even food anymore. ��

@ NutritionFacts.org any studies on vegan cavity/periodontitis reversal? Many people show protocols through eating meat/fermented dairy/duck eggs/cheese for the bioavailable A,D,K (K2 MK 7 & 9)
They reference Weston Price and his observation of a grain based diet to promote tooth decay
I know natto is a vegan source of K2…figuring out how to make it more palatable…

I knew they could lie, but not up to 20%!! This video was insanely helpful!! I love how knowledgeable you are on everything relating to fitness as well. I feel like you know a lot more than a lot of other youtubers. People can really benefit from this video!! Thank you!!

i love how informational you are! you are one of the vloggers that actually knows a lot of about nutrition and working out

thank you so much for this video Heidi!!�� I had NO IDEA the margin of error was so large�� that really does make it a bit tricky if you track your macros!

Don’t keep us in suspense! I’m poised about to sprinkle ground flaxseed on my breakfast!! ��

It’s crazy the amount of people who don’t know how to read labels!! Thankfully they have you:) You’re the best, Heidi Xx

the answer for type 1 diabetics though is still eating the required amount of energy in the form of slow releasing carbohyrdates. To eat what is required of the body to function in a healthy way. You are going to take insulin either way. Eating carbohydrate rich foods that are bound to fibre don’t cause excessive spikes in blood glucose and are much easier to manage. Eat whole vegetables, whole beans, and whole grains. We run into problems with all forms of processed carbohydrates because it strips away the fibre. Fibre is the key for controlling blood glucose release rate

What a waste of my time when you didn’t even give us the answer. At this point you don’t need to tease us in watching your videos, we are fans and committed, so why do this? Now what? I gotta go look for the second edition of this to get whether or not we and our dogs should continue eating flaxseeds?

Thanks for the info we are always so grateful for your updates and your until now lol.

Saliva production. The test should be repeated with the test group who generate saliva using a sugar free sweet to see if the ph is better or comparable to the raisin group

The only risk eating ground flax seed is when it is cooked or when it is not freshly ground. The omiga 3s turn rancid or become trans fatty acids with very little exposure to heat light or oxygen
Eat only raw flax within minutes after grinding.
DO NOT COOK

You clear explanation have dispelled some of the misconception i found in reading nutrition label, that is really helpful. Thank!

I had no idea how important it was to read nutrition labels, you explained this so perfectly! Your videos are always amazing! I always learn so much, Thanks for sharing!

Really this video is good informative for the Reading Nutrition Labels. Your videos are always amazing! I always learn so much.thanks

Check out the side effects of red dye 40, it would really just be illegal, there are other sources of dyes…. I could do with things less brightly coloured of its healthier

I take 2 tablespoons flax oil daily. I ain’t dead yet. I call BS. Flax seed is good for you.

Wow, a cliffhanger. You and George R.R. Martin should hang out. You could share your mutual love for cliffhangers.

I would buy a packet, grind them up and eat them like most people eat cereal. However I did notice declined sexual function so I stopped and the problem went away. I thought it was due to the phytoestrogens.

Takes the jelly out of my donut �� You’re hilarious! Found this super informative ��

As a type 2 for 35 years, I have been through all of this. The speaker is spot on. Thanks to my eye Dr. For and Dr Westman for saving me from a poor diabetic control.my A1C now below 7 for 3 years. Thank you for giving this TED talk. My doctors don’ t think it’s a good idea?

That’s a really important topic you talked about. People just don’t read nutrition labels carefully and take higher calories than they supposed to be. Just a simple explanation from you again. Thanks for the video!

I’ve eaten “flax porridge” before where I’d mix up about half a cup ground flax with almond milk, blueberries, vanilla, cinnamon, and a bit of maple syrup and microwave it for a few minutes to heat it up. Guess I maybe shouldn’t be eating that anymore?

I think this doctor suffers from an underlying delusion that anything which tastes too good MUST be bad. Then he cherry picks studies to support his views which is quite easy to do with the 10’s of thousands of various studies available online.

Love this video, food these days is wack. Seems like everything is poison:(

haha vegan whole foods diet including all the fruit, whole grains has proved to reverse diabeties, cancer look at the chanel nutritionfacts.org

Thank you for recommending the original diet prescribed by God in Genesis 1!

Isn’t it best not to eat cooked flax though because of AGEs?

What light she provides in the darkness of a corrupt food and medical-advice providing supply chain. Why it is difficult to believe that people who cannot process carbohydrate should probably not eat carbohydrate is testament to the power of such a corrupt, self-centered, patient-hostile, pharm-biased health unprofessional industry. Some things are changing and this speaker is helping to lead the way. Highly recommended viewing.

Forget Cyanide, what about the high levels if Cadmium in flax?

I always go off food labels and no calories, most of the time less calories means more bad stuff that’s in it. Chemicals and nasty stuff!

im eating oatmeal right now with a tablespoon of ground flax cooked in it… if I don’t comment on the next video, I have died

For those who literally cannot wait 0.075 mg/kg body weight (cyanide), 15g ground flax seed (about 2 tbsp) has 3.3mg cyanide. To make it easy, a 100kg person can eat 5 tbsp (about 35g) ground flax seed in one meal (up to 3 meals a day with at least 1 hour between meals but safest levels were at 2 hours). For a small person, 50kg, that’s about 2.5 tbsp 3 times a day, 2 hours apart each is safe. Considering most people only eat 2 tbsp once a day, it’s impossible to get any real side effects, according to the study at least.

In my household, which never misses an episode, there is a collective effort to try and beat Doctor Gregor to the punch whenever we sense there is a “Unnnnntillllll NOW” coming, LOL. Anyone else do this?:-)

Much better than the effects of wifi lecture turned effects of internet porn sermon

Cancer patients? Guess what, the same thing works to prevent cancer and and reduce tumor size a low carb, non-glucose-inducing, non-insulinogenic diet. Most cancers will start shrinking. This works a whole lot better than chemo drugs. Yeah, the medical establishment doesn’t want you knowing that cancer, like diabetes, can be controlled with diet.

Its interesting but, she only talk about the low glucose in blud on her low carb diet and completely forgot to check if the brain is afectet by this low carb diet, no study or numbers on this side? In the book Thinking fast and slow by Daniel Kahneman, I remember a study showing that the brain is less lasy to do high effort thinking when people have eaten carbs.   Here I find it:

 The nervous system consumes more glucose than most other parts of the body, and effortful mental activity appears to be especially expensive in the currency of glucose. When you are actively involved in difficult cognitive reasoning or engaged in a task that requires self-control, your blood glucose level drops. The effect is analogous to a runner who draws down glucose stored in her muscles during a sprint. The bold implication of this idea is that the effects of ego depletion could be undone by ingesting glucose, and Baumeister and his colleagues have confirmed this hypothesis in several experiments. Volunteers in one of their studies watched a short silent film of a woman being interviewed and were asked to interpret her body language. While they were performing the task, a series of words crossed the screen in slow succession. The participants were specifically instructed to ignore the words, and if they found their attention drawn away they had to refocus the concentration on the woman’s behavior. This act of self-control was known to cause ego depletion. All the volunteers drank some lemonade before participating in a second task. The lemonade was sweetened with glucose for half of them and with Splenda for the others. Then all participants were given a task in which they needed to overcome an intuitive response to get the correct answer. Intuitive errors are normally much more frequent among ego-depleted people, and the drinkers of Splenda showed the expected depletion effect. On the other hand, the glucose drinkers were not depleted. Restoring the level of available sugar in the brain had prevented the deterioration of performance. It will take some time and much further research to establish whether the tasks that cause glucose-depletion also cause the momentary arousal that is reflected in increases of pupil size and heart rate.”

That is AWESOME!!! I am definitely going to check this stuff out

As a Swede I have been waiting for a video like this ever since the regulators came out with this recommendation and basically all supermarkets stop selling flaxseeds in ground up form..

I have Lada I was just recently diagnosed, I am also a athlete having difficulty with what kind of diet I should use.

how are raisins dried, my perception always been they can’t be as good for you as real grapes off plant/tree/vine whatever they grow on. i mean it’s not what nature intended as much as grapes themselves is my opinion.

i still think raisins though are probably better option as a sweetener than sugar.

Woww I actually learned a lot from this video! That’s crazy there’s a 20% MOE. Gonna start being more careful when reading these labels

thats why liver gives brain glucose from stored glycogen…..fruit fructose bypasses insulin like in RAW honey glucose/fruvtose
Glut transporters!!

Well, this explains the inexplicable spate of European commenters asking about flax seed toxicity a few months ago. TFP!

Good to know……because I am in love with the Trader Joe’s Organic Thompson Raisins!

omg the cliffhanger… dr greger I need to know if im putting flaxseeds in my oats/smoothie tomorrow or not!!! lol

This was fascinating. Also[throw arms up like Frank Costanza], Vindicatioooooooooon! Thanks for posting. Will let my dentist know.: )

Companies always think they’re slick by slipping in those bad ingredients and then saying its only 20 cals. trying to make it sound healthy ��

Green tea is also good for your oral health, I drink it all the time. It has high polyphenol content which can reduce plaque and inhibit further bacterial growth (to an extent). It comes in handy considering I don’t brush my teeth as often as I should, not that its a substitute for proper dental hygiene. But its better than nothing. This method is used a lot in China.

Gave a speech about this in my class just the other day! So crazy!

I always figured it would be as bad as pure sugar or caramel considering the stickyness.

I love it when the toothpaste/mouthwash I use is verified by others to be awesome. (The only focus of it is ph balance and balancing the bacteria not wiping it all away like store-bought stuff does). Very interesting info!